Bicycle Crunches

Beginner
Chest, Triceps, Shoulders Parallel Bars or Chair
HIIT

Benefits

Improves balance and coordination

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 24 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
69
Average BPM
122
69% of max
Max BPM
177

Heart Rate Reserve: 49% - Light intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,049
Calories
186.6g
Carbs
73.5g
Protein
49.5g
Fats

Micronutrients

Sugar: 40.6g
Sodium: 110.2mg
Cholesterol: 266.2mg
Serving: 165.5g

Meal Preparation

Method: Steamed
Prep: 36 min
Cook: 78 min

Calorie Balance Analysis

Calorie Intake
1,049
from food
Calories Burned
1,308
during workout
Net Balance: -259 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~737 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.5 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
20 years
Gender
Male
Weight
44.3 kg
Height
1.60 m
BMI
17.3
Underweight
Body Fat
22.1%
Lean Mass
34.5 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.5 liters of water daily.

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